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Enjoy and good luck to all competitors!

Michael Kloster

Comment #2 - Posted by: Michael at April 28, 2012 5:22 PM

no matter how many mwods you do... that will destroy your shoulders! ouch!

Comment #3 - Posted by: nate at April 28, 2012 5:40 PM

I think her shoulders will probably be fine. She is dominating south-central regionals right now.

Comment #4 - Posted by: Matt at April 28, 2012 6:03 PM

#5, no. Manion has always been 7. 4/29/2007 is the date he died. Hence the 400m/29 BS/(200)7 reps

Comment #5 - Posted by: Mike Lillie at April 28, 2012 7:21 PM

Travis Manion's mother, Janet Manion, passed away this week. After Travis died in 2007, she created the Travis Manion Foundation and dedicated her life to helping military families. She lost her fight to cancer, but her Foundation lives on.

Give it your all for the Manion family. They earned it with their service!

Comment #6 - Posted by: mjcorry at April 28, 2012 8:02 PM

Beasty!!!

Comment #7 - Posted by: cary at April 28, 2012 8:11 PM

Semper Fidelis crossfit. Thank you for honoring the Fallen by challenging the living. Travismanion.com

Comment #8 - Posted by: James at April 28, 2012 9:28 PM

That one was a killer! I'm going to feel it the next day like a 400m walking lunge workout. RIP Warrior..

No chance to run and lift weights outside. Sub'd box jumps games standard, with dead stop upright standing on top.

Missed the box in round two and bruised my left shin badly, but continued anyway moving more deliberately trough the box jumps. No PR today. Learned two lessons:
First, my body is able to produce nice drugs when necessary because it hurt for only minute and after that I felt no pain until the end of the WOD.
Second, I have to stay focused on every single rep even on those long hero wods. Every little moment of loosing attention could be punished badly.

4) Winston Churchill 2. "He loved beautiful and intelligent women." Since leaving college I have been surrounded by women. My med school class was the first in the U.S. to have more women than men, for example. The medical/industrial complex employs mostly women, and both my office and my OR experiences occur largely in the company of women.

I love women! This has made my professional life more fun, I think. I love women, and my experiences with them have taught me that I should expect to have my expectations exceeded. It's much the same around here, chez CrossFit. Did you take a look at the performances by the women, individual and team, at the Regionals yesterday?

People can be funny about men and women being friends, hanging together at work or at play. It's a bummer because one can never have enough friends, and not allowing for friendships with members of the opposite gender decreases your potential pool of candidates by 50%. Churchill was known to have a lot of close friendships with beautiful and intelligent women, friendships that were just that and nothing more.

Again, my kinda guy.

5) Duration. Life is long. I've been saying this for a while now. Life is only short if you are unlucky. More often's the case that your life is very hard and it's STILL long.

How often have you heard the term "long and slow wins the race"? I'm becoming skeptical about this one as well. It seems to me that the average speed of the winning racer is, indeed, rather slow. But if you watch the race itself you notice that the most successful "racers" are actually doing serial sprints. Picking their spots and turning it on. Knowing when it's "Go Time" and being able to floor it seems to be the best strategy in the long-life race.

If life is long we need to re-interpret some of our other strategies as well. "Carpe Diem", live for the day, becomes somewhat more complex if we anticipate that we will live another, and another, and on and on. We typically view "Carpe Diem" through the prism of the classic thought experiment, the "get hit by a bus" scenario. As in: "If I get hit by a bus tomorrow would I be pleased with all I've done thus far, with what I did today?" In any life, long or short, this line of thought has merit; one should strive to max out each day, wring the most life out of every single one.

A long life prompts one to rise up and view a life not from 3 feet but from 3,000 or 30,000 feet as well. What happens if I DON'T get hit by a bus? If I look at the path I am now on, the trends I have established with the decisions and actions I have taken thus far, is what I am doing and where I seem to be going likely to create a life I will look back upon with pride and with a smile if I DON'T get hit by that bus?

The reality is that you are driving the bus, pedal to the medal at times and just cruising at others, carrying as your passengers the friends who get on and off over the long life. It may be more important to avoid hitting someone else with bus you are driving than it is to worry about being hit by a bus yourself.

For the duration of the trip, however long.

I'll see you next week...

Comment #16 - Posted by: bingo at April 29, 2012 7:15 AM

Musings floating around 0720 PDT...

Comment #17 - Posted by: bingo at April 29, 2012 7:17 AM

30:19 as Rx'd

Comment #18 - Posted by: Tyler Scott at April 29, 2012 7:23 AM

Holy Smokin' Quads!

Comment #19 - Posted by: Mark & Theresa at April 29, 2012 7:28 AM

m/36/5'5/145

swapped the run for the rower as no where to run and get back on to the exercise.

Scaled to 125lbs
19:05

Comment #20 - Posted by: lee barrett at April 29, 2012 7:35 AM

48:26 rx'd

Comment #21 - Posted by: J.Wood at April 29, 2012 7:46 AM

Woke up this morning at 5 to do this before coming out to watch the final day of the South Central Regionals.

Rxd 33:50
I believe all hero WODs need to be done RXd no matter how long it take you, our hero's do not have a scaled option in the field of battle neither should we. I am greatful for our troops and pray for their safe return. Thank you U.S. Military!

Comment #39 - Posted by: Parton at April 29, 2012 10:44 AM

@ Parton, I agree to avoid scaling to have a "competitive" time but it's important to scale as appropriate to avoid injury.. i don't think it's disrespectful to anyone's memory to make sure our athletes can stay healthy. RIP Travis and Janet thoughts to the whole Manion family today..

Comment #40 - Posted by: Dangerous Brian at April 29, 2012 10:55 AM

Parton, I agree with the sentiment, but that's just not possible for a lot of people. Rhabdo is a serious concern for workouts as intense as this one, and crossfitters who are not in peak condition need to be careful about that.

Comment #41 - Posted by: nelsmich at April 29, 2012 10:56 AM

38:15

Rxed through 5 rounds, then squats with weight till fail, and air squats to make up the difference. What a grind. RIP

Comment #42 - Posted by: DaveW 5'8" 180 28 at April 29, 2012 11:07 AM

first, thank you so much to the Crossfit family for honoring our request for the Manion WOD today. I can't tell you how much it means for those of us who were friends with Travis and loved his mom, Janet.

f/30/5'5/130

18:22:11
85# back squats

honor the fallen. challenge the living.

Comment #43 - Posted by: kristen at April 29, 2012 11:23 AM

M/34/5'11"/197
Rx'd: 37:45

I've never missed Pullups so much in my life. My low back and legs are shot after these last 3 days. Wouldn't have it any other way!!!

Comment #44 - Posted by: Josh at April 29, 2012 11:26 AM

44:48 as RX'd
That's a lot of BSs seeing as how my 1 RM BS is only about 215-220. Legs a little sore from "Nancy" yesterday.

I am not counting my modified version count. A) I am letting myself finally run Wesnesday[been letting an injury be completely healed] and B) the weight room is locked for a graduation I did not know about.

400 meter runs on treadmill
Scaled to 75# squats broken 15-14.
Each round was less than 5 min

33 minutes

Laura f/49/5'7/145

Comment #52 - Posted by: power-girl at April 29, 2012 1:02 PM

M/24/5'9"/160

3 rds

12:42

R.I.P.

Comment #53 - Posted by: lwoody at April 29, 2012 1:04 PM

25 / M / 5'9" / 132lbs

Bench press 3-3-3-3-3

105-105-105-DNF

Left shoulder was feeling loosey-goosey, so I decided to play it safe and stop.

DG

46/F/5'2"/115

55 lbs

Comment #54 - Posted by: BC at April 29, 2012 1:08 PM

24/m/185lbs Qc,Ca
35:37
135lbs back squat 29
400m run
seven times

Comment #55 - Posted by: martin germain at April 29, 2012 1:11 PM

42/m/185
as rx'd

25:47 (last time 24:32)

Comment #56 - Posted by: JackM at April 29, 2012 1:35 PM

44:24 as rx'd
I shared a bar, which I think helped. We traded off doing 5 reps a piece, then the last set was 4. But we slowly started to separate which left me to do more than just 5 at a time. When I was resting by myself, I was not able to constrain it as much. While sharing I had just a short while before it was my turn, but when I was by myself, I probably took longer breaks and squatted slower.

Wow! legs are shot! but thanks to Travis, I am free and honored to have the privilege to honor a HERO!

Comment #70 - Posted by: s. white at April 29, 2012 4:04 PM

29/M/162lbs

33:43 as RXed

My legs felt like jello after the 5th round, but I completed it. It was one of the hardest workouts I have done. But it felt great when I finished.

Comment #71 - Posted by: Chad Rocha at April 29, 2012 4:39 PM

35:45 ouch. Anyone out there gonna do the Memorial Day Murph with a group? I would like to honor all of these fallen heroes that day with some fellow Sailors, Marines, Airmen, Soldiers, Coasties, and 3rd Civ-Div.

Comment #72 - Posted by: shawn at April 29, 2012 4:46 PM

100 lbs.
39:59. Not at all fast but a smoker. Did it about 1000 hrs and am feeling it now.

I always keep one thing in mind during wods like these - the paraplegic man who comes in to train and doesn't let anyone help him with anything. I'm sure he dreams of being able to feel that pain every day. How obnoxious of me to complain about doing high rep squats when people in that circumstance can't even tie their shoes. A blessing to perform these wods.

56:49. Did 95 lbs for first four rounds all broken. Switched to body weight squats last three sets, much better. All squats were A2G depth. Run was a bit over 400 meters each round. Stick with BW squats for each round next time.

Scaled to The Porch
Seven rounds for time of:
Run 400 meters
115 pound Back squat, 29 reps

31:50 (pr)

Comment #136 - Posted by: coyo at April 30, 2012 8:33 PM

as rxd 31:16

Comment #137 - Posted by: STDBG at April 30, 2012 9:12 PM

As Rx'ed
44:07

RIP Brother, you are one of the real Hero!!!
I'll look for you on the other side

Comment #138 - Posted by: Jake at April 30, 2012 10:24 PM

The Porch
Seven rounds for time of:
Run 400 meters
135 pound Back squat, 10 reps first round, then 115 for rest of first round
115 pound Back squat, 29 reps for second round
95 pound Back squat, 29 for rounds 3-7

38:55

Could tell that 203 reps at 135 and 115 were going to kill my legs right before a 12K.

Did the squats all the way down to a wall ball did 29 the first two sets 20 the next 4 and ten the last one

Comment #183 - Posted by: Cleveland at May 8, 2012 9:24 AM

m/38/5'9'182
CFWU-2 @ Triangle. Shortcut due to Cinco de Mayo event at gym afterwards. Superman. Burgener. Row 500m.
33:41
Runs still real bad, esp in later rounds. Squats not as broken. Unbr but w/pauses first 2 rounds then 17+12 rounds 3-6 & 16+13 last round. Felt like I did good job staying on o/s of feet, keeping chest up, hips back & good breath on most reps.
7/19/11: 35:25

Comment #184 - Posted by: jrm at May 8, 2012 6:49 PM

7 rounds

400m run
115 Back Squat 29 reps

85min 13 sec

Kicked my butt!

Comment #185 - Posted by: Sean at May 8, 2012 10:02 PM

got soccer game soon so scaled to pack 5 rounds/50kg squats
28:20

Comment #186 - Posted by: Duncan at May 10, 2012 7:18 AM

45:05 as rx'd

A workout for a hero! RIP.

Comment #187 - Posted by: Ronnieboy at May 10, 2012 4:42 PM

26:10 as rx'd

That time is actually just a guess; I mis-pressed a button on my watch and only timed the last 5 rounds correctly. Still, I feel very confident that this is accurate and that it reflects a really solid effort on this WOD.

Partitioned squats into two sets for the five rounds and three sets for the last two.

M/27/5'11''/200

Comment #188 - Posted by: Kent at May 10, 2012 8:16 PM

17:55, most of my 400's were around 90-100 seconds. Did the squats in sets of 20,9 15,14 then finished with 10,10,9 all the way home. I did this two days ago and my legs hurt.

Comment #189 - Posted by: Matt at May 10, 2012 10:24 PM

44:56 bad ;/

Comment #190 - Posted by: tum1 at May 14, 2012 1:05 PM

M/133#/5'7"/35

AS RX'd
Time 40:51

Did by myself so lacked the competitive drive. All squats done to full depth. All squats were also more than my body weight. Anyone care to try to do this WOD at there body weight so i have a time to compare to?